1. Chop 1/4 cup each of onions, fresh or canned green chiles and tomatoes. Heat a grill, or frying or omelet pan, to medium high. Spray with cooking oil and toss in vegetable mixture. Cook for about 60 seconds, turning often.

2. Beat two or three eggs with a fork until yolks and whites are blended.

3. Pour egg mixture directly on the vegetables. Use a spatula to square off eggs, but don't worry about creating a symmetrical shape. Omelets do not have to be a uniform size to taste great. Cook for about one minute and flip with a spatula.

4. Cook for an additional minute and remove from the pan. Sprinkle with cheese for additional flavor and calcium.